Category: Guest Post

  • 3 Recipes

    3 Recipes

    Mineral-rich foods can help you stay healthy as the seasons shift

    Red Lentil and Spinach Soup

    Thick and comforting, this creamy textured soup is the one you’ll want as the weather turns cool. It’s full of nourishing, mineral-rich ingredients such as red lentils and leafy spinach. Its flavour gets a great start with a rich and aromatic vegetable base featuring garlic and ginger and subtle smoky flavour from sweet paprika. The finishing touch comes from a squeeze of lemon to balance all the flavours.
    Print Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 3 garlic cloves minced
    • 1 teaspoon grated gingerroot
    • 2 tablespoons extra-virgin olive oil
    • 1 cup finely diced onions
    • ½ cup finely diced celery
    • 1 cup finely diced carrot
    • 1 tablespoon sweet smoked paprika
    • ½ teaspoon cumin
    • ½ teaspoon salt divided
    • 1 ¼ cup diced potato
    • 1 ½ cups red lentils
    • 6 cups low-sodium vegetable stock divided
    • 4 cups baby spinach
    • 1 lemon zested and cut into wedges

    Method
     

    1. In large saucepan over medium-low heat, sauté garlic and ginger in olive oil for 2 to 3 minutes. Add onion and celery and continue to sauté for a further 5 minutes, until onions are translucent. Add celery, carrots, sweet smoked paprika, and 1/4 teaspoon salt. Stir and continue to sauté for 2 to 3 minutes.
    2. Next, add potatoes and lentil, stirring well to coat, and 4 cups of stock. Simmer, increasing heat to medium if necessary, for approximately 20 minutes, until lentils and potatoes are soft. Add spinach, remaining 1/4 teaspoon salt, and remaining 2 cups stock. Cover with lid and cook for 5 minutes or until spinach is just wilted.
    3. Spoon into bowls and sprinkle lemon zest over each serving. Serve wedges on the side and squeeze into soup before eating.

    Sautéed Mustard Greens with Egg

    These mustard greens are full of immune-fighting garlic and ginger, plus a bit of spice. The egg yolk provides the perfect sauce and tempers the slight bitterness of the mustard greens. This dish cooks up in minutes and makes a perfect, easy meal at any time of day.
    Print Recipe
    Servings: 1
    Ingredients Method

    Ingredients
      

    • 2 tablespoons extra-virgin olive oil
    • 2 garlic cloves
    • 1 ½ inch piece of gingerroot sliced into fine matchsticks
    • ¼ teaspoon red chili flakes
    • 6 ounces curly mustard greens centre ribs removed, washed, and chopped
    • 1 tablespoon lemon juice
    • 1 organic egg
    • 1 teaspoon chili crisp (optional)

    Method
     

    1. In medium-sized skillet, over medium-low heat, add olive oil and sauté garlic and gingerroot for 2 to 3 minutes until soft. Add chili flakes, wait a few seconds until they sizzle, then add mustard greens. Stir to combine, then cover with lid. Raise heat to medium for approximately 2 minutes, until greens are just wilted and tender. Remove lid, stir a minute more to combine, and add lemon juice.
    2. Remove to serving plate and pile up greens in a small mound, being sure to scrape all garlic and ginger out of pan. Cover to keep warm while you poach or fry an egg using your usual method, keeping the yolk runny but warm.
    3. Place egg on top of greens and, if desired, garnish with your favourite chili crisp for an added spicy kick. To enjoy, cut into the egg yolk and mix it into the greens.

    Lentil Shepherd’s Pie with Celeriac Top

    A hearty shepherd’s pie is the ultimate in cold-weather comfort. This vegetarian version is as savoury as it is nourishing with mineral-rich lentils, vegetables, garlic, and paprika. Topped with an earthy celeriac and potato mash studded with fragrant thyme, the dish sings with rich flavours that are sure to please a crowd.
    Print Recipe
    Servings: 8
    Ingredients Method Notes

    Ingredients
      

    Lentil base
    • 3 garlic cloves unpeeled
    • ¼ cup extra-virgin olive oil
    • 2 sprigs fresh thyme
    • 2 bay leaves
    • 1 ½ cups finely diced onion
    • 1 cup finely diced celery
    • 1 cup finely diced carrot
    • ⅛ teaspoon salt
    • 2 teaspoons smoked sweet paprika
    • 2 tablespoons tomato paste
    • 2 teaspoons balsamic vinegar
    • ½ teaspoon soy sauce
    • 1 cup le puy, french-style green, or beluga lentils rinsed
    • 4 cups low-sodium vegetable stock divided
    • ½ teaspoon black pepper
    Celeriac top
    • 1 pound Yukon Gold potatoes peeled and cut in eighths
    • 1 pound celeriac peeled and diced in similar sized pieces to the potato
    • ½ teaspoon salt
    • ½ teaspoon black pepper
    • 1 tablespoon fresh thyme leaves
    • 2 tablespoons butter

    Method
     

    1. For lentil base, in small saucepan over medium-low heat, heat unpeeled garlic cloves in olive oil for approximately 10 minutes, turning occasionally and lowering heat if necessary to prevent burning. Once garlic is soft but not brown, turn off heat, remove garlic, and reserve oil.
    2. Squeeze soft centre of garlic cloves into small dish and set aside.
    3. In large saucepan or skillet, add 3 tablespoons of reserved garlic-infused oil over medium-low heat. Add thyme sprigs and bay leaves until thyme begins to sizzle. Raise heat to medium and add onion, carrots, and celery. Stir and add salt. Sauté over for approximately 10 minutes, until onions are translucent.
    4. To reserved garlic cloves, add paprika and remaining 1 tablespoon garlic-infused olive oil then mash together.
    5. Add garlic mash to saucepan of vegetables along with tomato paste. Cook mixture, stirring to prevent burning and to fully incorporate. Add balsamic vinegar and soy sauce to pan to deglaze. Next, add lentils and 1/2 cup of stock, stirring well to scrape up any bits stuck to bottom of pan. Add a further 2 cups stock and keep at a simmer for approximately 25 minutes. Partially cover with lid during this time, allowing a gap for steam to escape. After 25 minutes, remove lid and add remaining 1 1/2 cups stock in 2 batches over the next 15 minutes, until lentils are fully cooked and you are left with a loosely textured stew. (The lentils will continue to soak up liquid after cooking, so you don’t want the mixture to be dry).
    6. Remove bay leaves and thyme sprigs and discard. Add freshly ground black pepper and stir. Transfer lentil mixture to a 10 inch baking dish and smooth the top with a spatula or palette knife.
    7. While lentils are cooking, prepare celeriac topping. Steam potatoes and celeriac until fork tender (see tip). Remove to a bowl and let stand for approximately 10 minutes for steam to evaporate. Add salt, freshly ground black pepper, thyme leaves, and butter. Mash and mix to combine until smooth.
    8. Preheat oven to 350°F.
    9. Drop spoonfuls of the celeriac topping over top of lentil mixture in baking dish. Cover lentils completely, making rough swirls with a spoon or palette knife. Bake for 40 minutes, until piping hot, bubbling, and browned on top. Let stand for 5 minutes before serving.

    Notes

    https://youtu.be/_GHxMaH7P08

    By Helena McMurdo

    Recipes Courtesy of Alive Magazine
  • Pumpkin Spice Sheet Pan Pancake

    Pumpkin Spice Sheet Pan Pancake

    Pumpkin Spice Sheet Pan Pancake

    Print Recipe Pin Recipe
    Total Time 35 minutes
    Servings: 6
    Ingredients Method

    Ingredients
      

    • 8 tablespoons unsalted butter melted
    • 2 cups buttermilk or milk
    • 1 large egg
    • ¾ cup pumpkin puree
    • 2 teaspoons vanilla extract
    • 2 ½ cups all-purpose flour
    • ¼ cup cane sugar
    • 5 teaspoons baking powder
    • 2 ¼ teaspoons pumpkin pie spice divided
    • ¾ teaspoon sea salt
    • 1 cup toasted pecans coarsely chopped
    • 2 tablespoons cane sugar
    • 1 ¼ teaspoons pumpkin pie spice
    • Powdered sugar for serving
    • Maple syrup for serving

    Method
     

    1. Preheat oven to 400°F. Line a 13-by-18-inch sheet pan with parchment paper.
    2. Whisk together the melted butter, buttermilk or milk, egg, pumpkin puree, and vanilla.
    3. In a separate bowl, whisk together the flour, sugar, baking powder, 1 teaspoon of pumpkin pie spice, and sea salt.
    4. Stir the wet ingredients into the dry ingredients just until combined. Spread the batter evenly into the prepared sheet pan.
    5. In a small bowl, combine the toasted pecans, cane sugar, and remaining 1 ¼ teaspoon pumpkin pie spice. Sprinkle the pecan topping evenly over the batter.
    6. Bake for 18-22 minutes, or until the center springs back when gently pressed.
    7. Allow to cool for a few minutes, then cut into12 squares. Dust with powdered sugar and serve with maple syrup.
  • Beef and Bean Chili

    Beef and Bean Chili

    Beef and Bean Chili

    Print Recipe Pin Recipe
    Total Time 40 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 3 tablespoons olive oil
    • 1 medium yellow onion chopped
    • 1 large green bell pepper chopped
    • 1 pound ground beef
    • 1 ½ tablespoons mild chili powder
    • 1 tablespoon paprika
    • 1 tablespoon ground cumin
    • 2 teaspoons granulated garlic or garlic powder
    • ½ teaspoon sea salt
    • ½ teaspoon ground black pepper
    • 1 15-ounce can crushed tomatoes
    • 1 quart chicken or beef stock
    • 2 15-ounce cans chili beans undrained
    • ½ cup sliced green olives

    Method
     

    1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and green bell pepper and sauté until tender, about 5-7 minutes.
    2. Add the ground beef and cook until no longer pink, breaking it into crumbles as it cooks. Drain any excess fat if needed.
    3. Stir in the chili powder, paprika, cumin, garlic, salt, and black pepper. Cook for about 1 minute, until fragrant.
    4. Add the crushed tomatoes and stock.Stir well and bring to a gentle simmer.Cook for 15-20 minutes.
    5. Stir in the chili beans with their liquid and continue cooking for 5 minutes, until heated through.
    6. Remove from the heat and stir in the sliced green olives.
    7. Taste and adjust the seasonings as needed before serving.
  • Sweet Potato Burger Bowl

    Sweet Potato Burger Bowl

    Sweet Potato Burger Bowl

    Print Recipe Pin Recipe
    Total Time 45 minutes
    Servings: 2
    Ingredients Method

    Ingredients
      

    • 1 pound sweet potatoes cut into 1-inch cubes
    • 3 tablespoons olive oil divided
    • ½ teaspoon sea salt
    • 1 pound ground beef
    • 1 tablespoon olive oil
    • ¾ teaspoon garlic powder
    • ¾ teaspoon paprika
    • ½ teaspoon salt
    • ½ teaspoon black pepper
    • 1 romaine heart shredded (about 4 cups)
    • 1 ½ cups shredded sharp cheddar cheese
    • 2 medium beefsteak tomatoes chopped
    • 2 medium avocado peeled, pitted, and chopped
    • 1 cup sliced dill pickles
    • ½ small white onion thinly julienned
    • ½ – 1 cup prepared or homemade burger sauce

    Method
     

    1. Preheat the oven to 375°F. Toss the sweet potatoes with 2 tablespoons of olive oil and sea salt. Spread them in a single layer on a baking sheet and roast for 35 minutes, or until tender and lightly browned.
    2. While the sweet potatoes are roasting, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add the ground beef and cook, breaking it up with a spoon, until no longer pink. Stir in the garlic powder, paprika, salt, and black pepper, and cook for 2-3 minutes more. Drain any excess fat if needed.
    3. Divide the shredded romaine between bowls.Top with the seasoned beef, roasted sweet potatoes, cheddar cheese, tomatoes, avocado, pickles, and onion.
    4. Drizzle each salad with a ¼ cup of the sauce, serving any extra on the side.
  • Crispy Cheddar, Apple and Kale Salad

    Crispy Cheddar, Apple and Kale Salad

    Crispy Cheddar, Apple and Kale Salad

    Print Recipe Pin Recipe
    Total Time 15 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • ¼ cup olive oil
    • ¼ cup apple cider vinegar
    • 1 tablespoon maple syrup
    • 2 teaspoons Dijon mustard
    • Salt and freshly ground black pepper to taste
    • 1 bunch kale
    • 1 ounce arugula and spinach blend
    • 1 apple cored and thinly sliced
    • ½ cup candied pecans
    • 1 (2.5 oz.) package cheddar cheese crisps

    Method
     

    1. In a small bowl, whisk together the olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and pepper until well combined.Set aside.
    2. Remove the stems from the kale and tear the leaves into bite-sized pieces. Place the kale in a large bowl and toss with half of the dressing. Massage the kale with your hands for about 1 minute or until it becomes tender.
    3. Fold in the arugula and spinach blend.
    4. Divide the greens among serving plates or bowls. Top with sliced apple, candied pecans, and cheddar cheese crisps.
    5. Serve immediately with the remaining dressing on the side.
  • Raspberry-Banana Chocolate Bark

    Raspberry-Banana Chocolate Bark

    Raspberry-Banana Chocolate Bark

    Print Recipe Pin Recipe
    Total Time 25 minutes
    Ingredients Method

    Ingredients
      

    • 3 (2.8-3 oz.) 50-70% cacao dark chocolate bars
    • 3 (2.8-3 oz.) raspberry chocolate bars
    • ½ cup coconut granola or your preferred granola of any flavor
    • 16 raspberry yogurt-covered pretzels
    • ⅓ cup dried banana chips
    • ⅓ cup flaked coconut
    • ⅓ cup chocolate chips

    Method
     

    1. Preheat the oven to 200°F.Line a 9 x 11-inch baking sheet with parchment paper. Arrange the chocolate bars in a single layer so they fit snugly together.
    2. Bake for 6-10 minutes, or until the chocolate is just melted but not runny.
    3. Remove the pan from the oven and immediately sprinkle the granola, banana chips, and flaked coconut over the melted chocolate. Arrange the yogurt-covered pretzels on top, then gently tap the pan a few times to help the toppings settle into the chocolate.
    4. Melt the chocolate chips in a double boiler over medium-low heat, stirring until smooth. Drizzle the melted chocolate over the bark.
    5. Refrigerate until completely firm, then break into pieces and store in an airtight container in the refrigerator.
  • Children’s herbal head-start

    Children’s herbal head-start

    Introducing kids to the healing power of plants

    Start at the source

    Sure, effective herbs can be bought at the store, but sensory learning really begins when kids grow or gather the plants themselves. In the yard or a window box, culinary herbs, like oregano and peppermint, give off tell-tale aromas when rubbed between their little thumbs and fingers.

    Children will be proud to create the garden markers or snip the right species for tea or a savoury dish. Reinforce this hands-on experience with sensory descriptors like “spicy” or “aromatic” that suit the herbs and hint at their therapeutic properties.

    Wild foraging is another way to collect medicinal plant material but must be restricted to species we can identify with absolute certainty. If you know your yarrow, its magic ability to stop the bleeding on a youngster’s scraped knee would make quite an impression. Still, we have to remember that many herbs considered beneficial for adults aren’t recommended for children―another reason to stick to the gentle effectiveness of kitchen herbs.

    Tea time

    With herbs on hand, how do we turn them into medicine that kids will actually consume? The potency of a tincture isn’t likely to win over young taste buds, but teas and honeys might.

    Children can crush, tear, or chop the plant material, committing the look, feel, and smell to memory. Try turning tea-making into a visual delight by using a glass pot through which they can watch the herbs release their essence and flavour.

    Chamomile is a favourite, both for its relaxing qualities and because it pairs well with milk or cream, creating a bloom of white when added to the transparent vessel.

    So sweet

    Honey also makes an excellent vehicle for medicine. Kids can help fill a jar with antimicrobial and immune-boosting garlic cloves, then cover them with honey and wait for the whole thing to transform into a medicinal syrup with “candied” cloves. Similarly, they can infuse honey with fennel and thyme to have on hand as a cough remedy. (A note here that honey is not recommended for children younger than one year.)

    Four seasons

    Your little ones can access dried or otherwise preserved summer herbs year-round, or they can stretch the season by having an indoor windowsill garden. Plus, many plants can still be identified in their dormant state or by their dead stalks over the winter.

    Just see what your herbal explorations naturally uncover!

    Kid-friendly medicinal herbs

    These familiar culinary herbs can double as safe and gentle kids’ medicine:

    HerbPotential benefitsSuggested use
    lavendercalming, antimicrobialessential oil in a diffuser, part of a tea blend
    peppermintaids with digestion, nausea, and congestiontea, essential oil in a diffuser (not for kids under 30 months)
    fennelmay help soothe gastrointestinal upset and coughtea―seeds or leaves (use caution in infants)
    thymecough suppressiontea, honey, or prepared cough remedy
    chamomilecalming, aids sleeptea, diluted essential oil (topical)
    rosemarymay enhance working memory (schoolwork, etc.)essential oil in a diffuser

    By Jackie Skrypnek

    Article Courtesy of Alive Magazine

  • Calming children’s anxiety around healthcare settings

    Calming children’s anxiety around healthcare settings

    A guide for parents and providers

    We need to help kids of all ages mitigate their anxiety about medical appointments to invest in their long-term health. By helping our kids feel informed, confident, and in control of their healthcare, parents and providers set them up for a lifetime of better health outcomes.

    Symptoms of anxiety in children

    Worry and fear are common among young children. In fact, it is developmentally appropriate for older infants to be wary of strangers as they learn to differentiate between their familiar caregivers and other adults they meet.

    Kids often use behaviour, rather than words, to communicate the emotions they feel. When your child feels afraid, helpless, or anxious, they may demonstrate aggression, withdrawal, lack of cooperation, and regression, such as bedwetting and thumb-sucking. Anxiety may also manifest in physical symptoms, like fatigue, headache, or stomachache.

    Take these signs of anxiety as a cue to have an open conversation about your child’s feelings before going to the doctor.

    Prepare at home

    Manage your child’s expectations about how the visit will go.

    • Using age-appropriate language, explain what will happen at the doctor’s office. For older children, specify whether the visit will include physical exams, blood work, or vaccinations to alleviate fear of the unknown.
    • Role-play with toy medical equipment so your young child becomes familiar with the appearance and function of a stethoscope, for instance.
    • Watch kid-friendly videos about different types of doctor visits, for example, family doctor, dentist, and eye doctor.
    • Have your child choose which activity they’d like to bring into the waiting room, and a comfort item they’d like with them during the visit.
    • Encourage your child to think about what they’d like to learn about their body and what questions they’d like to ask their doctor.
    • Tell your teen that you can step out of the room if they’d like to speak with their doctor privately.

    Your child’s healthcare team

    Having a caring, understanding practitioner who is confident working with children can make your child’s medical experience a positive one. Look for a clinic with friendly front-end staff and an inviting physical environment, both of which can help your child feel at ease.

    You may also consider filling the gaps in your child’s healthcare by seeking the services of allied health professionals, such as a naturopathic doctor, chiropractor, or osteopath. Having a discovery session with a provider before diving into an initial appointment is a nice way to ‘catch a vibe’ and see if you would be comfortable working together.

    By Cassie Irwin, ND

    Article Courtesy of Alive Magazine

  • Put summertime sleep problems to bed

    Put summertime sleep problems to bed

    Strategies to help children get the sleep they need

    Good sleep and happy moods

    School is out and so are bedtime routines. Some kids can handle disrupted sleep schedules better than others can. Longer stretches of daylight and sweltering heat that carries into the night can impact children’s ability to fall asleep.

    Also, despite the appeal of “relaxed” bedtimes, kids who don’t sleep well become more sensory-sensitive, and some children really struggle with the lack of routine, which is reason enough to stick to the usual.

    Consistency pays off

    Our kids relish the magic of summer as much as we did once, so it matters that we mix summer fun with bedtime routines that maintain optimal sleep times. Parents can promote a healthy secretion of melatonin (the sleep hormone) by helping kids have a regular bedtime and waking time, and by exposing them to morning daylight.

    If sleep times get out of whack, adjust summer sleep schedules gradually. It takes approximately two weeks to get back on track, depending on the age of the child. Go for increments of 10 to 15 minutes daily and make sure to adjust not only bedtime but also wake time and mealtimes, which are key to maintaining the circadian rhythm.

    Summer sleep basics

    Dark, cool bedrooms are best for sleep. Use blackout curtains if summer’s later sunsets interfere with sleep and, if needed, an unobtrusive nightlight.

    Cool can be more difficult as summer heat sets in. Hot nights can increase the risk of fatigue and poor sleep quality, and they make it difficult for children to settle as body temperature needs to stay cool to enable sleep.

    If air conditioning is not an option, there are alternatives. Keep the bedroom dark during the day and keep the hot air out as much as you can. Running a fan with a bucket of ice in front of it or hanging damp bedsheets over an open window can also work.

    Create sleepiness

    Getting kids outside to play can help to build tiredness. A cool bath or shower, putting away screens (at least one hour before bedtime), dimming lights, and reading together can all help to prepare for sleep. Cooling body temperatures approaching bedtime coincides with an increase in melatonin, which also helps with falling asleep.

    Balancing summer magic and good sleep routines may not always be easy, but it’s a part of what memories are made of … drifting off to sleep (eventually) knowing that summer doesn’t last forever–and you made the best of it!

    Sleep matters

    • Children between five and 13 years old need 9 to 11 hours of uninterrupted sleep per night, while those between 14 and 17 years need between 8 and 10 hours.
    • Melatonin levels peak in early childhood and decrease as children transition into puberty and adolescence.

    By Daniela Ginta, MSc

    Article Courtesy of Alive Magazine

  • Corn-Studded Cornbread with Saucy Tomatoes

    Corn-Studded Cornbread with Saucy Tomatoes

    Corn-Studded Cornbread with Saucy Tomatoes

    This lightly sweet cornbread is less crumbly than traditional versions, which makes it easier to slice. The jammy tomato sauce as accompaniment is fit for the season. A wonderful side dish to serve alongside grilled meat or summer salad.
    Print Recipe Pin Recipe
    Ingredients Method

    Ingredients
      

    Cornbread
    • 1 ½ cups medium- or coarse-grind cornmeal
    • 1 cup all-purpose flour or whole wheat pastry flour
    • ¼ cup granulated sugar
    • 2 teaspoons baking powder
    • ½ teaspoon baking soda
    • ½ teaspoon salt
    • 2 large organic eggs at room temperature
    • ⅓ cup extra-virgin olive oil
    • 2 tablespoons fresh thyme
    • 1 ½ cups buttermilk
    • 1 ½ cups fresh or thawed frozen corn niblets
    Tomatoes
    • 1 tablespoon extra-virgin olive oil or grapeseed oil
    • 1 cup chopped onions
    • 2 garlic cloves peeled and finely chopped
    • 4 cups cherry tomatoes halved
    • ½ teaspoon salt
    • ½ teaspoon dried red pepper flakes
    • 1 cup basil sliced
    • 2 tablespoons balsamic vinegar

    Method
     

    1. Preheat oven to 350°F. Grease a 5 x 9 inch loaf pan. Line bottom of pan with parchment paper. Place pan on baking sheet.
    2. In large mixing bowl, whisk cornmeal, flour, sugar, baking powder, baking soda, and salt. In another bowl, whisk together eggs, olive oil, and thyme, then slowly whisk in buttermilk until combined. Add wet to dry ingredients and mix until just combined. Gently fold in corn. Transfer batter to prepared pan and level out top with spatula or wooden spoon.
    3. Bake in preheated oven until wooden skewer or toothpick inserted in centre comes out nearly clean, about 45 to 50 minutes. Transfer to wire cooling rack. Cool 15 minutes. If necessary, loosen sides with butter knife, then carefully turn out loaf.
    4. To prepare tomatoes, in large skillet heat oil over medium. Add onion and heat until softened, about 5 minutes. Stir in garlic and heat 1 minute. Add tomatoes, salt, and red pepper flakes to skillet; heat until tomatoes are very soft and starting to break down. Stir in basil and heat 1 minute. Stir in balsamic vinegar.
    5. Serve slices of warm cornbread with tomato sauce.

    By Mathew Kadey

    Recipe Courtesy of Alive Magazine